With the pandemic causing a rise in remote work, more and more Singaporeans are finding themselves working from home. However, this shift in working conditions can lead to an increase in musculoskeletal disorders due to poor posture and inadequate ergonomics. It’s important to prioritize proper ergonomics to ensure that you stay healthy and comfortable while working. This article will provide tips on how to maintain proper ergonomics in the office or when working from home, with references to relevant studies.
Position Your Monitor at Eye Level to Prevent Neck Strain
Start with a Comfortable Chair
Choosing a comfortable and adjustable chair is one of the most important factors in maintaining good posture. According to a study published in the Journal of Back and Musculoskeletal Rehabilitation, a chair that is too hard or too soft can lead to discomfort and poor posture (1). It’s important to choose a chair that is adjustable to your height and has good lumbar support. Make sure your feet are flat on the floor and that your knees are at a 90-degree angle.
Adjust Your Monitor
The position of your computer monitor can also have a significant impact on your posture. Make sure your monitor is at eye level, with the top of the screen at or slightly below eye level. This will help prevent neck strain and eye fatigue. If you use a laptop, consider using a separate keyboard and mouse and elevating your laptop to eye level using a stand.
Consider a Sit-Stand Desk for Movement and Flexibility
Use a Sit-Stand Desk
Consider investing in a sit-stand desk to promote movement and prevent stiffness from prolonged sitting. Research shows that alternating between sitting and standing can decrease back pain and discomfort (2). If you don’t have the option to invest in a sit-stand desk, try taking frequent breaks to stand up and move around.
Ensure Proper Keyboard and Mouse Placement to Avoid Strain
Keyboard and Mouse Placement
Place your keyboard and mouse in a position that allows your elbows to rest at a 90-degree angle, with your shoulders relaxed. This will help prevent shoulder strain and wrist pain. Try to keep your wrists straight while typing to prevent carpal tunnel syndrome.
Reduce Glare and Eye Strain
To reduce glare and eye strain, position your computer monitor away from windows and bright lights. Consider using an anti-glare screen filter if you work in a brightly lit environment. Additionally, take frequent breaks to rest your eyes and focus on objects at different distances.
Stretching and Exercise
Finally, it’s important to take frequent breaks to stretch and move around. Incorporating exercise and stretching into your routine can help prevent musculoskeletal disorders and promote good posture. Simple exercises like shoulder rolls, neck stretches, and standing twists can help prevent stiffness and promote blood flow.
Reduce Glare and Eye Strain for Visual Comfort
In conclusion, prioritizing proper ergonomics in the office or when working from home is crucial for maintaining good posture and preventing musculoskeletal disorders. By choosing a comfortable chair, adjusting your monitor, using a sit-stand desk, placing your keyboard and mouse in the correct position, reducing glare and eye strain, and incorporating stretching and exercise into your routine, you can maintain good posture and stay healthy while working.
De Carvalho, D. E., Soares, D. P., & Castanho, M. A. (2019). The impact of chair design on the musculoskeletal health of the sedentary workforce: A systematic review. Journal of Back and Musculoskeletal Rehabilitation, 32(5), 663-671.
Hedge, A. (2016). Effects of an electric height-adjustable work surface on self-assessed musculoskeletal discomfort and productivity in computer workers. Human Factors: The Journal of the Human Factors and Ergonomics Society, 58(8), 1315-
A Chiropractor in Singapore helps optimize office ergonomics by providing expert guidance on proper posture, workstation setup, and exercises.
Chiropractic Singapore offers personalized care, including adjustments and stretches, to relieve neck pain caused by extended office hours.
Chiropractors in Singapore excel in addressing lower back pain, employing tailored approaches to combat discomfort from incorrect sitting postures.
Chiropractors in Singapore suggest exercises like neck rolls, shoulder stretches, and lumbar mobility drills to enhance office worker well-being.
Chiropractic care in Singapore boosts productivity by reducing pain and discomfort, enhancing focus and energy among office employees.
Chiropractors in Singapore are well-versed in recommending ergonomic chairs, desks, and accessories to promote a healthier office environment.
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